Passive gluteal stretches, such as the piriformis, seated twist, and supine twist stretches, are recommended for increasing flexibility in the gluteal muscles. Each stretch should be held for 20-30 seconds and repeated on both sides, without straining the muscle. Experts recommend performing these stretches at the end of each workout.
Gluteal stretches include any type of stretching exercise intended to increase flexibility in the gluteal muscles, which include the gluteus maximus, gluteus minimus, and gluteus medius. Several types of stretches can be used to stretch the glutes, but the passive stretch is the most recommended for the casual exerciser. Passive stretching is a technique in which force is applied to the muscle to lengthen it and the stretch is held, usually for 20-30 seconds, without the person applying resistance by tensing the opposing muscles. Every attempt should be made to keep the muscle relaxed, and the stretch should be performed without rebounding.
Passive glute stretches include the piriformis or figure 4 stretch, the seated twist stretch, and the supine twist stretch. To perform the piriformis stretch, which targets the piriformis, gluteals, and other hip muscles, you lie on your back with your right knee bent and your left ankle crossed over your right knee. You should then grab your right thigh and pull it in toward your chest with your left knee pointing to the side, hold the stretch for 20-30 seconds, then repeat on the opposite leg.
To perform the seated twist stretch, one should sit on the floor with their right leg extended in front of them, their left knee bent, and their left foot placed on the floor to the outside of their right knee. Sitting up as straight as possible, you should rotate your spine to the left, twisting so that your right elbow presses against the outside of your left thigh. Like the other glute stretches, this one should be held for 20-30 seconds and then repeated on the opposite side.
For the supine stretch, the person should lie face up on the floor with the right leg straight and the left knee bent, the left foot planted on the floor next to the right knee. Extending your left arm out to the side, you should grasp the outside of your left knee with your right hand and slowly push your left knee across your body to the right, twisting until your spine and hips rotate free of your left shoulder. coming out of the ground. This glute stretch should also be held for 20-30 seconds, and then repeated on the opposite side.
Again, each passive stretch should be performed keeping the hip muscles as relaxed as possible, and the muscle should not be strained. The ideal stretching technique is to slowly and carefully extend the muscle to the point of mild discomfort, not pain, and hold it motionless throughout the stretch. Each of the glute stretches should be completed twice on each side, and experts recommend performing these stretches at the end of each workout as part of a cool down routine.
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